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Pomegranates, raw

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Nutrition information for Pomegranates, raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 pomegranate (4" dia) (282g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 pomegranate (4" dia) (282g)

Amount Per Serving

 

Calories  234

Calories from Fat  30
 
% Daily Value*

Total Fat  3.30 g

5%
Saturated Fat  0.338 g
2%
Trans Fat  0.025 g
 

Cholesterol   0 mg

0%

Sodium   8 mg

0%

Potassium   666 mg

19%

Total Carbohydrate   52.73 g

18%
Dietary Fiber   11.3 g
45%
Sugars   38.55 g
 

Protein   4.71 g

9%

Vitamin A   0 IU

0%

Vitamin C   28.8 mg

48%

Calcium   28 mg

3%

Iron   0.85 mg

5%
* Based on a 2000 calorie diet
% Daily Value for Pomegranates, raw 1 pomegranate (4" dia) (282g)

Complete Nutrition for 1 pomegranate (4" dia) (282g)

Alcohol, ethyl 0.0 gAsh 1.49 gBeta-sitosterol 11 mgCaffeine 0 mgCalcium, Ca 28 mgCampesterol 3 mgCarbohydrate, by difference 52.73 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 0 mgCholine, total 21.4 mgCopper, Cu 0.446 mgCryptoxanthin, beta 0 mcgEnergy 976 kjEnergy 234 kcalFatty acids, total monounsaturated 0.262 gFatty acids, total polyunsaturated 0.223 gFatty acids, total saturated 0.338 gFatty acids, total trans 0.025 gFiber, total dietary 11.3 gFolate, DFE 107 mcg_DFEFolate, food 107 mcgFolate, total 107 mcgFolic acid 0 mcgIron, Fe 0.85 mgLutein + zeaxanthin 0 mcgLycopene 0 mcgMagnesium, Mg 34 mgManganese, Mn 0.336 mgNiacin 0.826 mgPantothenic acid 1.063 mgPhosphorus, P 102 mgPotassium, K 666 mgProtein 4.71 gRetinol 0 mcgRiboflavin 0.149 mgSelenium, Se 1.4 mcgSodium, Na 8 mgStigmasterol 0 mgSugars, total 38.55 gTheobromine 0 mgThiamin 0.189 mgTotal lipid (fat) 3.30 gVitamin A, IU 0 IUVitamin A, RAE 0 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.212 mgVitamin C, total ascorbic acid 28.8 mgVitamin E (alpha-tocopherol) 1.69 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 46.2 mcgWater 219.76 gZinc, Zn 0.99 mg10:0 0.000 g12:0 0.017 g14:0 0.017 g16:0 0.197 g16:1 undifferentiated 0.034 g18:0 0.107 g18:1 undifferentiated 0.217 g18:2 undifferentiated 0.223 g18:3 undifferentiated 0.000 g18:4 0.000 g20:1 0.011 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Pomegranates, raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 0.5 cup arils (seed/juice sacs) (87g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 0.5 cup arils (seed/juice sacs) (87g)

Amount Per Serving

 

Calories  72

Calories from Fat  9
 
% Daily Value*

Total Fat  1.02 g

2%
Saturated Fat  0.104 g
1%
Trans Fat  0.008 g
 

Cholesterol   0 mg

0%

Sodium   3 mg

0%

Potassium   205 mg

6%

Total Carbohydrate   16.27 g

5%
Dietary Fiber   3.5 g
14%
Sugars   11.89 g
 

Protein   1.45 g

3%

Vitamin A   0 IU

0%

Vitamin C   8.9 mg

15%

Calcium   9 mg

1%

Iron   0.26 mg

1%
* Based on a 2000 calorie diet
% Daily Value for Pomegranates, raw 0.5 cup arils (seed/juice sacs) (87g)

Complete Nutrition for 0.5 cup arils (seed/juice sacs) (87g)

Alcohol, ethyl 0.0 gAsh 0.46 gBeta-sitosterol 3 mgCaffeine 0 mgCalcium, Ca 9 mgCampesterol 1 mgCarbohydrate, by difference 16.27 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 0 mgCholine, total 6.6 mgCopper, Cu 0.137 mgCryptoxanthin, beta 0 mcgEnergy 301 kjEnergy 72 kcalFatty acids, total monounsaturated 0.081 gFatty acids, total polyunsaturated 0.069 gFatty acids, total saturated 0.104 gFatty acids, total trans 0.008 gFiber, total dietary 3.5 gFolate, DFE 33 mcg_DFEFolate, food 33 mcgFolate, total 33 mcgFolic acid 0 mcgIron, Fe 0.26 mgLutein + zeaxanthin 0 mcgLycopene 0 mcgMagnesium, Mg 10 mgManganese, Mn 0.104 mgNiacin 0.255 mgPantothenic acid 0.328 mgPhosphorus, P 31 mgPotassium, K 205 mgProtein 1.45 gRetinol 0 mcgRiboflavin 0.046 mgSelenium, Se 0.4 mcgSodium, Na 3 mgStigmasterol 0 mgSugars, total 11.89 gTheobromine 0 mgThiamin 0.058 mgTotal lipid (fat) 1.02 gVitamin A, IU 0 IUVitamin A, RAE 0 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.065 mgVitamin C, total ascorbic acid 8.9 mgVitamin E (alpha-tocopherol) 0.52 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 14.3 mcgWater 67.80 gZinc, Zn 0.30 mg10:0 0.000 g12:0 0.005 g14:0 0.005 g16:0 0.061 g16:1 undifferentiated 0.010 g18:0 0.033 g18:1 undifferentiated 0.067 g18:2 undifferentiated 0.069 g18:3 undifferentiated 0.000 g18:4 0.000 g20:1 0.003 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Pomegranates, raw

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 100 grams .

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 100 grams

Amount Per Serving

 

Calories  83

Calories from Fat  11
 
% Daily Value*

Total Fat  1.17 g

2%
Saturated Fat  0.120 g
1%
Trans Fat  0.009 g
 

Cholesterol   0 mg

0%

Sodium   3 mg

0%

Potassium   236 mg

7%

Total Carbohydrate   18.70 g

6%
Dietary Fiber   4.0 g
16%
Sugars   13.67 g
 

Protein   1.67 g

3%

Vitamin A   0 IU

0%

Vitamin C   10.2 mg

17%

Calcium   10 mg

1%

Iron   0.30 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Pomegranates, raw 100 grams

Complete Nutrition for 100 grams

Alcohol, ethyl 0.0 gAsh 0.53 gBeta-sitosterol 4 mgCaffeine 0 mgCalcium, Ca 10 mgCampesterol 1 mgCarbohydrate, by difference 18.70 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 0 mgCholine, total 7.6 mgCopper, Cu 0.158 mgCryptoxanthin, beta 0 mcgEnergy 346 kjEnergy 83 kcalFatty acids, total monounsaturated 0.093 gFatty acids, total polyunsaturated 0.079 gFatty acids, total saturated 0.120 gFatty acids, total trans 0.009 gFiber, total dietary 4.0 gFolate, DFE 38 mcg_DFEFolate, food 38 mcgFolate, total 38 mcgFolic acid 0 mcgIron, Fe 0.30 mgLutein + zeaxanthin 0 mcgLycopene 0 mcgMagnesium, Mg 12 mgManganese, Mn 0.119 mgNiacin 0.293 mgPantothenic acid 0.377 mgPhosphorus, P 36 mgPotassium, K 236 mgProtein 1.67 gRetinol 0 mcgRiboflavin 0.053 mgSelenium, Se 0.5 mcgSodium, Na 3 mgStigmasterol 0 mgSugars, total 13.67 gTheobromine 0 mgThiamin 0.067 mgTotal lipid (fat) 1.17 gVitamin A, IU 0 IUVitamin A, RAE 0 mcg_RAEVitamin B-12 0.00 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.075 mgVitamin C, total ascorbic acid 10.2 mgVitamin E (alpha-tocopherol) 0.60 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 16.4 mcgWater 77.93 gZinc, Zn 0.35 mg10:0 0.000 g12:0 0.006 g14:0 0.006 g16:0 0.070 g16:1 undifferentiated 0.012 g18:0 0.038 g18:1 undifferentiated 0.077 g18:2 undifferentiated 0.079 g18:3 undifferentiated 0.000 g18:4 0.000 g20:1 0.004 g20:4 undifferentiated 0.000 g20:5 n-3 0.000 g22:1 undifferentiated 0.000 g22:5 n-3 0.000 g22:6 n-3 0.000 g4:0 0.000 g6:0 0.000 g8:0 0.000 g
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